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CHICKEN AND RICE WITH VEGETABLES

Source: The Right Bite Cookbook, UT Extension

Makes: 6 servings

Ingredients:

  • 1 tablespoon vegetable oil
  • 1 medium sweet onion, chopped (1 cup)
  • 2 garlic cloves, minced
  • 1 pound of chicken breast meat, cut into 1/3 inch cross-grain slices
  • 1 green bell pepper, chopped (3/4 cup)
  • 2 medium (1 pound) zucchini, sliced
  • Parsley
  • 2 medium tomatoes, chopped (2 cups)
  • 1 cup brown rice
  • 2 (10.5 ounce) cans low-sodium chicken broth
  • ¾ teaspoon salt
  • 1 teaspoon freshly ground black pepper
  • 4 tablespoons snipped, fresh parsley that has been washed in a solution of ½ tablespoon chlorine bleach and ½ gallon of water

Directions:

  • 1. Coat the bottom of an electric or large, heavy bottomed skillet with vegetable oil.
  • 2. Add the onion, garlic and chicken to the skillet. Cook over medium-low heat, stirring occasionally, until chicken is cooked lightly on all sides.
  • 3. Add bell pepper, zucchini, tomatoes, rice, chicken broth and salt. Bring the broth to a boil, then adjust heat to maintain a slow simmer. Simmer until the rice is tender, about 45 minutes.

Nutrition Facts:

  • Serving Size 1½ cups
  • Calories:321
  • Total Fat: 11 g
  • Sodium: 596 mg
  • Total Carbohydrates: 37 g
  • Dietary Fiber
  • Protein: 19.5 g

Nutrition Tips:

Use brown rice to increase the fiber. You will taste little difference from white rice in a mixed dish.

Substitute broccoli, yellow squash or other vegetables you have on hand.

 

 

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